What not to eat when losing weight, a list of weight loss products, a healthy diet menu for a week and a month - find out here and become even more beautiful.
Beauty requires sacrifices, but you don't always want to sacrifice them. The basics of weight loss food are a way of life, not a one-time event. Today is a day of kefir, and tomorrow - a pint and a half in one sitting - it's not good. The body perceives the jumps in the diet as a personal insult, accumulating fat reserves during the days of abstinence.
Principles of good nutrition
Good food is always varied. Monodiet is only good for short-term use - a maximum of a week and then if you really need to lose weight fast.
Healthy eating is impossible without fruits and vegetables. Scientists have recently suggested increasing your intake by 2-4 times because a person eats too many unhealthy foods.
How to eat to lose weight? Small. 4-6 times a day - food is more useful than twice and a lot. It is better to divide the portions into small portions, then the body will understand that it eats regularly and will not accumulate excess fat.
How do we start eating right? Make a golden rule - drink water 30 minutes before or 30 minutes after a meal. This will dull the feeling of hunger, you will automatically switch to smaller portions and at the same time you will cleanse the body of toxins.
The right weight loss products
Cereals in the form of cereals help the digestive tract to work better, saturate, they have few calories. Rice, buckwheat, oatmeal, barley porridge are preferred.
Apples - are used to cleanse the body of toxins, as they have a lot of fiber and a rich vitamin composition.
Fish (especially fatty varieties of ocean fish: salmon, salmon, trout). Loaded with anti-aging antioxidants, it helps brain function and is easily absorbed.
Strawberries and other fruits are used as cleansers of harmful substances. Include them in your diet for weight loss. Strawberries have 3-5 more vitamin C than lemons and more iron than apples.
Garlic is known to dilute the blood and make it flow faster, which improves blood flow. As a result, the cells quickly become saturated with nutrients.
Carrots are good for the skin and eyes. There is one subtlety: carrots are eaten only with fat (such as butter or cream). Beta-carotene with fats is perfectly absorbed, but not without them.
Good nutrition: time to eat
If you want to lose weight and not starve, plan when and what to eat. This will help you maintain a regular diet and help you maintain your food in reasonable proportions throughout the day. Say no to dry sandwiches and chaotic snacks on the go.
Everyone's schedule is different, so it's unwise to advise everyone to eat at the same time. However, the system can be synchronized to provide you with maximum comfort.
Eat half an hour or an hour after waking up. During this time, the digestive tract will have time to start, the food will be easily digested.
Take 3-4-hour breaks between meals.
Do not eat 3 hours before bedtime, especially if you have an evening workout. It is better to drink water or juice without sugar.
Allocate maximum calories in the first half of the day, plan a lighter diet in the second half.
Elderly and debilitated people after surgery are recommended to eat at least 4 times a day, to use more than one third of the calories for lunch, up to 15% for dinner.
What not to eat while losing weight
Everyone knows this list, but not everyone is ready to follow it. Cakes, sweets with sugar and flour, smoked, fried, spicy are taboo for weight loss. These dishes whet your appetite, you want to eat more and we are no longer talking about any schedule. To stay within a healthy diet, you do not need to irritate your taste buds with unnecessary "snacks". The less spices there are in a dish, the less you eat it and do not burden the body.
Proper nutrition, diet
Breakfast cereals without salt, steamed, boiled, roasted vegetables, cooked meat (not fried) (without crispy! ) will make your waist thin, your skin clear and your self-esteem high.
What else is in the list of weight loss products:
- Greens and salads.
- Baked products without sugar (diet biscuits).
- Fermented dairy products with zero or 1% fat.
- Tea without sugar.
- Vegetable soups and broths.
This is the basis of good nutrition. If you do such a diet daily, diets are not mandatory.
Proper nutrition for weight loss: menu
There are hundreds of types of diets. To find your own, determine the range of products that will become a pleasure for you, not a hell of a pain. Create a weekly diet based on them. Products should be useful, as discussed above. We offer a version of the curd-based weight loss menu.
Cottage cheese is used in the diet of obese people:
- lose weight,
- easy to grind,
- saturates well,
- helps strengthen hair, teeth and nails.
Seasonal fruits and vegetables are added to the curd, except for the grapes (they are too high in calories).
Diet with cottage cheese for 3 days
Use only fresh and high quality cottage cheese. This is the main dish that is eaten without sugar (you can't master it that much). Cucumber, orange, other healthy vegetables and fruits are eaten between the curds. From drinks - freshly squeezed juice (but not on an empty stomach) and mineral water without gas, tea and coffee without sugar.
On such a diet you can lose 3-5 kg per week. And if you're lucky, even more so.
Healthy Eating Menu for the Week
- Breakfast - porridge with cooked vegetables. The porridge should be alternated every two days: oatmeal - barley-rice.
- Afternoon breakfast. Cottage cheese without sugar, vegetables.
- Lunch. Boiled chicken breast, fresh vegetable salad with a spoonful of olive oil.
- Afternoon breakfast (after 3 hours). Salad made from fresh or stewed vegetables without spices. 2-3 biscuits without sugar.
- Dinner. Small portion of ocean fish, kefir.
Drink green tea, clean water, mineral water between meals. This 7-day menu will help you lose 5 to 8 kg.
Healthy Eating Menu for a Month
Eliminating only unhealthy foods, including purified water in the menu and eating in part, you will now achieve great results. If you choose the right weight loss menu, the effect will increase by another 2-3 pounds.
Track your calories. People who have reduced their diet by only 300 calories a day lose up to 13 kg per year. It is enough to follow the schedule of proper nutrition.
How to create a menu for a month?
Choose 3-4 types of cereals that you use for cereals in the morning (turn off semolina). This is the most balanced diet for weight loss.
Choose seasonal vegetables - greenhouses are better because they can be nitrates. Buy the necessary products from your grandmothers on the market: beets, carrots, potatoes - they are completely different from those sold in supermarkets.
Eliminate sugar from your diet - completely! And cut the amount of salt in half. Only this will help you lose extra inches from the waist and hips.
Choose the group of drinks you will drink: tea, coffee, purified water. Coffee - no more than 2-3 cups a day, preferably green tea.
The right diet for weight loss are fish and meat dishes. They are cooked twice a week, eaten in small portions and only cooked, baked or steamed.
Don't forget about weight loss foods like onions, garlic, basil. Add them to salads and cereals. This will help the body get rid of the excess quickly.
What fruits can you eat while losing weight? They should have two main properties: low calorie content and ease of absorption by the body. And almost every fruit is rich in vitamins. Orange, kiwi, lemon, cherry are very good in the daily menu.
Nutritional weight loss systems
The diet menu for weight loss is compiled on the recommendation of a gastroenterologist or nutritionist. This will make it possible to intelligently and timely adjust the diet.
Vegetarianism - no meat, and for vegans - fish, milk and butter. With such a system, they lose weight quickly, but in the first month you may feel unwell due to the departure of toxins from the body. Meat proteins must be replaced with soy protein, otherwise the cells will have no building material. This healthy daily diet becomes a way of life with due care.
Separate meals - eat protein and carbohydrates separately, not together. Do not combine proteins and fats, sour fruits and starchy vegetables. No alcohol and no salt. However, an excellent diet for weight loss is not suitable for those with stomach ulcers and diabetes.
Eating 4 hours before bedtime. Not eating after 6 pm is difficult, but it is feasible. With such a system, even very obese people lose 8-10 kg in 1-1, 5 months. Soon such a system becomes a habit and the body no longer wants food at night. But you can drink water.
Healthy food for men and women - the difference in the menu
The main difference is the number of calories. If for a woman when losing weight they need at least 1500, then for a man - at least 2500 per day.
Women have less muscle mass, which means they need less protein than men. By the age of 45, the situation has changed: men need to reduce the amount of red meat and especially spicy sausages. But women need more natural meat products - this is required by the increased amount of estrogen and the need for iron contained in meat.
Vitamin E, minerals selenium and zinc are what should be included in the diet of men after 35 years. There are many of these trace elements in seafood, especially oysters.
Women should prefer a menu with vitamins A, B6, E, folic acid. They contain legumes, cereals, ginger.
A healthy menu requires a sensible approach, regularity and a clear goal. Then you will succeed.